Strength

Kettlebell Floor Chest Fly

The Kettlebell Floor Chest Fly, a powerful exercise for chest and shoulder strength, enhances upper body power and flexibility by opening and closing arms with weight.
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Kettlebell Floor Chest Fly instructions
Step-by-step instructions
1
Lie down on your back on the floor with your knees bent and feet flat on the floor.
2
Hold a kettlebell in each hand above your chest, with your palms facing inward (towards one another).
3
Slowly, lower your arms out to your sides and towards the floor, keeping your elbows slightly bent.
4
When your arms are close to the floor, pause briefly and then slowly lift your arms, bringing the kettlebells back to their original position.
5
Repeat this action for the programmed number of reps. Be careful not to drop the kettlebells on your face or chest.
Lie down on your back on the floor with your knees bent and feet flat on the floor.
Hold a kettlebell in each hand above your chest, with your palms facing inward (towards one another).
Slowly, lower your arms out to your sides and towards the floor, keeping your elbows slightly bent.
When your arms are close to the floor, pause briefly and then slowly lift your arms, bringing the kettlebells back to their original position.
Repeat this action for the programmed number of reps. Be careful not to drop the kettlebells on your face or chest.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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